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Recipes

Lentil Salad

½ cup is 2-3 weight watcher points

Salad Ingredients:
1 lb. Black lentils, cooked and drained
1 large cucumber seeded and chopped
1 medium onion chopped
3 ribs celery, chopped
1 large pepper seeded and chopped

Mix ingredients in bowl. Set aside.

Dressing

Juice of 2 lemons
1 teaspoon salt
1 garlic clove pressed
½ cup olive oil
½ cup chopped cilantro

Mix dressing ingredients in separate bowl. Stir into bowl with salad ingredients.
Sprinkle with ½ cup feta.

Tuna Chickpea Salad

In a large platter, scatter mix salad greens, cherry tomatoes, sliced cucumbers, and black olives. Top with 2 chopped eggs, 1 cup of drained chickpeas, 1 cup of tuna in olive oil, drained. (I prefer the imported tuna, in glass jars.) Pour 1 cup of vinaigrette over salad. This makes enough for 3 or 4 people.

Vinaigrette

½ cup of red wine vinegar
1 tsp of salt
1 clove of garlic, pressed
whisk in 2/3 cup of olive oil
Chopped garlic is good for the immune system, helps lower cholesterol, and is anti-bacterial.

Lemon Dressing

*Make extra to refrigerate.
4 lemons juiced
1 teaspoon salt
2 cloves of garlic, pressed
whisk in 2/3 cup olive oil
whisk until blended. If you refrigerate this, take out the needed amount and temper in microwave for 15 seconds.
*Good on salads, grilled vegetables, & cherry tomatoes.
Olive oil is good for the skin and digestion.

Black Eyed Pea Salad

Soak ½ pound black eyed peas in salted cold water over night. Boil until tender. Drain and let cool. Toss with 4 stalks chopped celery and 1 small bag grated carrots. Add lemon dressing (see recipe above). Toss and serve.

Avocado with Lime

Slice one avocado.
Top with the juice of one lime.
2 Tablespoons of olive oil, salt & pepper

Cucumbers Cabo

*On the beach in Cabo San Lucas, vendors sell these from their carts.
Peel one cucumber. Slice and cut into chunks. Top cukes with juice of one lime, 2 Tablespoons Frank's Hot Sauce. Sea salt to taste.
Cayenne pepper is good for circulation and digestion.

Cold Spinach Balls

Clean spinach, sauté in a bit of olive oil until tender. Cool completely, roll into one inch balls, squeezing gently any excess fluid while rolling. Cover the balls in plastic wrap and chill. Serve cold or room temperature. Sprinkle with lemon dressing before serving.

Grilled Eggplant

Slice 1 eggplant into 1/4" slices.
Sprinkle both sides with salt.
Drain in colander for an hour. (This allows the bitterness to drain out of eggplant)
Rinse in cold water and drain on paper towels.
Brush one side with olive oil and grill until brown, brush the top side with oil and turn.
Cook until tender.
*(This is good with the garlic, lemon oil dressing, or with marinara sauce on top.)

Marinara Sauce

2 Tablespoons olive oil in skillet.
Add: 1 clove of garlic minced
1 tablespoon fresh chopped basil
1/2 diced onion
Simmer 3 minutes and add one large can of chopped tomatoes in juice (drained). Simmer for 15 minutes. Salt & Pepper to taste.
Canned tomatoes are high in Lycopene-a powerful antioxidant and can decrease the risk of prostate cancer.

Salsa & Chips
This is an easy low point snack

Salsa

4 Tomatoes (try to take the seeds out, and then chop with the skins on. Place in a bowl)
Add 1 small sweet onion diced
Add 2 TBSP chopped Cilantro
1 chopped Jalapeno pepper (seeds removed)
Juice of 1- 1½ limes
½ tsp. Kosher salt to taste
And stir.
Cilantro is a natural chelator of mercury.

Chips

Buy flour tortillas, any size. Cut them into wedges.
Place them on a non-stick baking sheet
Spray them with olive oil cooking spray
Sprinkle with Kosher salt
Bake at 350* oven until golden

Guacomole

Yields 2 servings
**This is the BEST Guacomole I have ever tasted. This recipe comes from Rosa Mexicano Restaurant in New York City. When you order their Guacomole they come to your table with a wooden cart filled with perfect avocados, the freshest ingredients and customize it to your liking. This is a wonderful recipe.
Ingredients:
1 Haas avocado
3 T chopped onions
1 tsp chopped jalapeño chilies
11/2 tsp chopped cilantro
2 T chopped tomato (discard juice & seeds)

1st: In a bowl, using the back of a wooden spoon, thoroughly mash the following ingredients into a juicy paste (using salt as a grinder);
1 T chopped onions
½ tsp chopped jalapeño chilies
½ tsp chopped cilantro
½ tsp salt

2nd: Holding the avocado in the cup of the hand split the avocado in half lengthwise and remove the seed. Slice the avocado lengthwise in approx. 1/8" strips, then across forming a grid. Scoop the avocado out of the skin with a spoon.

3rd: Add the avocado to the paste and thoroughly mix together, then add the rest of the ingredients and fold. Add jalapeño chilies and salt to taste.
Recent studies show jalapeño chilies can decrease risk of cancer

Chips

(These go well with both the guacamole and salsa, are low in WW Points, filling, and satisfy both salt, & crunchy food cravings)

Buy flour tortillas, any size. Cut them into wedges.
Place them on a non-stick baking sheet
Spray them with olive oil cooking spray
Sprinkle with Kosher salt
Bake at 350* oven until golden

Chicken Broth with Escarole

1 Quart of Chicken Broth, Simmer Broth, add:
1 Clove of Garlic, Whole
1/2 Chopped Onion
1 Small head of escarole chopped
Simmer for 20 minutes until tender.
Chicken Broth is easily digested protein and is good for the immune system.

Roasted Asparagus*

Preheat oven to 350*
Line a cookie sheet with foil
Discard the rough bottoms of asparagus
Line the pan with clean asparagus
Spray asparagus with olive oil spray
Sprinkle with salt, pepper
Bake for 20 minutes, turn a few times while baking

Roasted Red Peppers*

Preheat oven to 350*
Line Baking sheet with foil
Rinse whole pepper
Place the whole peppers on sheet. Bake for 15 minutes.
Turn once. Bake an additional 15 minutes
Cool, cut open, discard seeds

Whole Artichokes

Boil whole artichoke in salted water for 1/2 hour. Remove artichoke, drain on paper towel upside down. When cool slice in half. Remove the choke. Brush all sides with lemon dressing; place on grill or under broiler. Brown on both sides. Sprinkle on more lemon dressing and eat by leaf.
Artichokes are wonderful for the liver.

Roasted Vegetables

Preheat oven to 400*
Chop in large chunks (1"-11/2")
1 firm young eggplant, with skin
1 Zucchini
1 Sweet onion
1 large red or yellow pepper
Place on baking sheet, drizzle with olive oil and sprinkle with sea salt.
Bake for 20 minutes.
These are excellent on top of a salad or in a pita.

Roasted Cherry Tomatoes

Preheat oven to 400*
Place cherry tomatoes on baking sheet
Drizzle with olive oil and sea salt
Bake for 15 minutes
Makes an excellent side dish with rice or fish.

Chicken Broccoli Couscous

½ pound Israeli couscous. Follow directions for cooking time on the bag. Drain and set aside.
Cut and slice 2 stalks of broccoli. Boil in salted water for 15 minutes. Drain and set aside.
Roast in oven at 400*F two split chicken breasts (bone in, skin on). Roast for 45 minutes. Remove skin and bones. Chop in large chunks. Toss with couscous and broccoli and serve.

Avocado Pitas

½ sliced Haas avocado
1 Tb. Shredded feta cheese
2 slices of tomato
Toast 1 small pita. Split in half and fill with avocado, feta, and tomato. This is a quick, light, easy sandwich.

Turkey Burgers

11/4 lb. of ground turkey
1 small can of chopped water chestnuts (drained)
5 chopped mushrooms
1 egg beaten
mix together with hands
mixture will be very sticky
form 5 patties
place on grill or broiler, a few minutes on each side

Salmon Cakes

1 "Tall" can of Salmon ( I use Bumblebee, more expensive but better)
Drain Salmon, can remove large spine, small bones are fine for calcium
Toss salmon in bowl with:
3 TBSP chopped onion
3 TBSP chopped celery
2 TBSP chopped red pepper
1 large egg
2 TBSP Mayo
1 TBSP Franks hot sauce
Form 6 patties-will be sticky, but this will be OK-
Place gently in skillet with hot olive oil-
Turn once; wait until nice and brown on first side before turning.
Continue to brown on the other side. These are also good the next day for lunch, cold.

Pitas are low in calories (only 35 calories in ½ pita), and a healthy way to enjoy sandwiches with less carbs.

Spinach Pita

In a large bowl, Toss 1 bag of baby spinach with ¼ cup of lemon dressing (recipe on site).
Split 1 pita, toast lightly, and fill pita with spinach,
Sprinkle with 1 tsp crumbled feta.

Egg Marinara Pita

Split one pita, toast lightly
Fill pita with one scrambled egg
And ¼ cup of marinara sauce (recipe on site)

Roast Vegetable Pita

Split one pita, toast lightly. Fill pita with ½ cup of roasted vegetables, sprinkle with crumbled feta. 

 

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